Group: 3 in 3
Handstand Hold (or plank)
Air Squats
Sit-ups
MOB: Wrists and Shoulders
WoD: 20’ FranRAP
In teams of 2 or 3, complete as many Fran’s as possible in 20 minutes (Depending on size of class, all teams may be asked to use the same bar, can use different bands):
21 – 15 – 9
Thrusters (95/65) a) 75/55 b) 55/35 c) < b
Pull-ups a) Light bands b) Heavy Bands c) Ring rows
Score = Total Frans + extra reps
MOB: Roll Quads, Lats / Lax Shoulders